The ULTIMATE Super-Set Back Day -- Six Pack Shortcuts

The #1 Trick to Getting Lean Muscle - FAST:

Hey What's Up Guys,

It's Mike with Sixpack Shortcuts and today we're going to be working on some back! This is a muscle group that tends to get overlooked. You use your back as a secondary muscle in a lot of your other workouts, but because it is such a large muscle group it's smart to devote one day a week as "Bak Day!" So, follow along with me today or write this all down for you next back day, it's workouts like this that will help you to burn more fat and pack on the muscle that will get you the body of your dreams!

Workout Breakdown:
5 Exercises / 4 Super Sets / 8 - 12 Reps / Minimal Rest Time

0:07 1) Wide-Grip Under-Hand Pull Ups
Super Set with:
0:20 2) Close-Grip Pull Downs
Then:
0:34 3) One Arm Dumbbell Row
Super Set with
2:14 4) Pull Overs
Then end with:
2:28 5) Deadlifts

The goal of today is to start with a low weight, if you can get more than 12 reps then go up in weight for the next set. Keep slowly increasing your weight for each set until that 8th rep is really tough for you. You've got to make sure that you're tearing those muscles down so that they can grow bigger, really think about squeezing your back and focusing on form for the best results.

So, are you ready for back day? Let's do it!

Video Breakdown:
- Wide Grip Under Hand Pull Ups and Close-Grip Pull Downs
3:41 Super Set 1
4:43 Super Set 2
5:29 Super Set 3
5:57 Super Set 4

- One Arm Dumbbell Row and Pull Overs
7:02 Super Set 1
8:35 Super Set2
9:03 Super Set 3
9:31 Super Set 4

We're almost done, keep pushing through - One more exercise!

- Deadlifts:
10:43 Set 1
11:13 Set 2
11:35 Set 3
12:06 Set 4
12:30 Set 5

Whew! We hit the back from all different angles today and got a really great back day workout in - I hope you stuck through the whole thing with me, it was a tough one.

And remember, even of you don't feel like getting in the gym one day, that's the most important day not to skip. We all have those days, but if you push through that's the only way to get amazing results.

So, if you want more workouts like this one today as well as diet and nutrition tips and tips for the fastest way to get fit, come back and see us again. Don't forget to leave your comments below to let us know what you thought of this workout and as always, keep those progress pics coming in.

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Watch this video that shows you the one "new style" of training that you can use on your very next workout:

I want to tell you one thing that will make your life change forever... it's easy, simple and will ensure that you the ripped body you've always wanted as fast as possible. I know it works because it's the one TRICK I used to go from flabby to ripped... and it has helped me transform over 100,000 guys from around the world as well. If I can do it... they can do it... then you can do it too. We all already have the ripped muscular body we've always wanted. Now it's your turn:

Mike Chang

[raztastic]

Mike your video are very very helpful and and I can assure you that you have a big fan and you have helped a lot of people including me, because every person that i met follows your videos. I have been training for many years and i have been following the routine that many people does so in the last few months i started to follow Mike's videos and i have lost weight and gained muscles and i feel more active than before. Mike keep it up and dont take any notice of those guys whom criticised you. respect from Yemen

[orisamun]

Mike Chang is the best ....all his workout video is awesome and its works :)

[colinxxx]

think i am going to try this tomorrow morning! needed a new back workout. will let you know how it feels after

[chadreimer]

i love your super-set workouts . cuold you make some super-set workouts with only dumbell and barbell

[pen_journal]

Love your exercises Mike. Doing some of em and it helps strengthen my core. Miss some of your motivational talks nowadays. LOL! Cheers!

[axennyux]

Awesome workout and thank you for the inspiration.

[franciscouaa]

hey mike make more videos about protein shakes, mass gainers, protein smoothies, pre workouts and post workout you are the only one on youtube that i trust haha real talk

[yepflames]

Your videos are amazing man they really help me out cheers Mike!

[iPHiiLo]

Every time I hear Mike saw "row" it sounds like he's saying "roll"

[iPlayiOS]

Can someone link me to the song lyrics?

[talaricoa]

Gonna be deadlift form is like perfect

[dbungie]

Wow. He got a lot bigger from the last time I've seen him. Good job MIKE!

[iDaruntcliCkm]

I just started gyming for over a year and I'm increasing my deadlift right now my main factors affecting my improvements are my grip strength and lower back. Aside from deadlift what can I do to strength my grip and lower back for a stronger pull?

[thilantnair]

Mike can you do me a favour and post a video for begginer workouts for chest and arms cause i am interested in building my skinny arms and chest

[Nintze]

i listen to the intro on the sets and workouts .. then i turn mute u and listen to music i like to work out alone.. But i think of ya as a work out partner i .. PUT U on half the time thanks for the motivation and insight on how to do everything the right way .. 

[yugiohdudeable]

hey i have a question, at my job i have to carry about 50 pound tubs of stuff, and when i pick them up from off a table almost as tall as me (I'm 5"11 or 6"0 so the table is a little more then past my waist) to move them less then a foot just to get them out of the way, and move them back, my lower back starts to hurt at tiny bit, what exercises do i do to strengthen my back so the pain stops,  

[chadreimer]

what exersice can u do instead of close grip pull down

[SilentNicholas]

I'm not quite strong enough to do overhand pull ups yet Mike but I know they're a very good way of building back muscles. Any tips?

[anthonyT]

If you have trouble doing the wide grip underhand pull ups, what would be a good alternative?

[juanospina]

Beautiful Gym Mike. Would love to own something like this so I never have to leave the house lol